Weak with Heavy Overheads

Yesterday I was going to give an update on the Paleo Challenge, but forgot. The challenge officially started last Wednesday, but I started on Monday. After one week I lost 5 pounds and dropped 1% off my body fat. I posted A Week of Strict Paleo on my main blog that outlines what I ate and gives a bit more info if you are interested.

Today is the sorest I’ve been full-body-wise in a long time. Those prowler sprints from yesterday and the back squats on Sunday did a number on my body.

Warm-up

5 rounds:

  • 15 MB Full Squat Cleans
  • 150m Run

Pretty easy warm-up. I used a 20# MB and finished in 8:55.

WOD

  • 1-2-3-4-5-6-7-8-9-10 Clean & Press
  • 1 round of “Cindy”

First, I’ll explain how this works. The number of Clean & Presses increases each time around, but there is only 1 round of “Cindy” to do each round. Make sense? Good. What’s a round of “Cindy” you ask? It comes from the benchmark girl WOD of the same name and is:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I’m not sure what it is, but when there is heavy overhead work with a lot of reps I really struggle. Look back to the WOD that had fifteen 95# thrusters in each of 5 rounds as an example. Today had a similar outcome. Maybe it has something to do with my height and long arms. Or maybe I’m just a weak-ass pussy!

I used 135# for the clean and press and snuck under the 33 minute time limit, with 2 seconds to spare, for a time of 32:58. The rounds of “Cindy” were actually pretty easy. I did all of the pull-ups and push-ups unbroken each round. I usually split up the air squats to 10-5, but should have pushed myself more there because my endurance fades fast with air squats.

I was going along and for some stupid fucking reason decided to figure out how many reps were left. In total you have 55 clean and press to do, half of those (27) are in the last 3 rounds! I tried to keep pushing as much as I could, but I was gassed. It was a great workout though and I’ve been wanting to get in some moderately heavy clean work, so that was great. The “Cindy” rounds were a good primer for Monday’s Memorial Day Murph.

Since it took me so long to do the WOD I didn’t get to do the Finisher, which was ten 40-yard sprints with a walk back as the rest.

Prowler Sprints

I wasn’t feeling all that motivated today when I was deciding which class to attend tonight. I’m not sure if the busy day with multiple WODs yesterday or walking 18 holes of golf this morning took a lot out of me. I ended up going to the 5:30pm class and felt fine once I got moving.

Warm-up

3 rounds

  • 1m MB Russian Twists
  • 1m MB V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m “Mystery”
  • 1m Rest

I used a 20# MB for Russian twists and V-ups. Each round, the “Mystery Move” changed; first we did side planks, then flutter kicks, and ended with prayer crunches. I was really feeling a burn during this ab circuit due to the leg lifts I did yesterday.

WOD

50 reps of each

  • Air Squats
  • Burpees
  • Box Jumps
  • KBS (Russian)
  • Close-grip HR Push-ups
  • Plyo Lunges
  • Pull-ups
  • Sit-ups

I used a 24″ box and a 53# KB. Since I flew through everything, I did full sit-ups to make it harder. I finished in 23:22 and then did 12 reps on the GHD as a bonus.

The close-grip HR push-ups were a bit awkward because you have to keep the hands far enough apart that you can lift them off the ground when your chest is laying down. Pull-ups felt really good and my kip is getting dialed in. I need to learn those butterfly pull-ups soon.

Strength

10 Sets

  • High grip Prowler sprint
  • Low grip Prowler sprint
  • Rest

Finally I got to use the Prowler! I probably won’t be too excited when I feel the effects tomorrow. Stayed after class a bit to finish these. The Prowler was loaded with 180# of weights so I’m guessing over 200# total. The distance was probably 25-30 yards each way. The high grip wasn’t too bad, but the low grip took everything I had to get the Prowler moving, was much slower pushing, and got harder each time. Here’s a video of Casey and I. I’m shown first pushing it back to our starting line.

Walk it Out

Feeling nearly back to 100% today after getting in the workout yesterday and a good night’s sleep last night.

Warm-up

3 rounds:

  • 1m Plank
  • 1m Bicycles
  • 1m Leg Hold
  • 1m Side Plank (30s each side)
  • 1m Mountain Climbers
  • 1m Rest

WOD

7 rounds, decrease pull-ups and push-ups by 3 each round, so 21, 18, 15, 12, 9, 6, 3

  • 100 ft Walking Lunges with DBs
  • 21 Pull-ups
  • 21 HR Push-ups

Total work:

  • About 210 lunges
  • 84 Pull-ups
  • 84 HR Push-ups

I used 35# DBs for the lunges. Whipped through them in round 1, but that caught up to me real quick and I had to take a rest during the rest of the rounds. I started off touching my knees to the ground on each lunge, which turned out to be a mistake because it ends up being a lot of pounding on the knee. I could really feel it as I got into rounds 5 and 6 so I only tried to get down as far as I could without hitting the ground. My total time was 23:42.

I’m getting better and better at pull-ups and (knock on wood) I haven’t ripped a hand wide open in quite some time with kipping pull-ups. A big part of that is learning when not to push too far and get off the bar to take a short rest. I need to learn how to do butterfly pull-ups now.

Strength

Walking sled pulls with three 45# plates on the sled.

Did a down and back holding a chain between our legs. The length was about 30-35 feet in each direction. I think I did 5 or 6 rounds, but didn’t keep track. This was my first time doing anything with a sled. It didn’t feel too bad for a while, but as the rounds went on I could really feel it. Then I got home and could feel it even more!

Down with the Sickness

After going to class 5 days in a row my plan was to take Friday and Saturday off since Dad was in town and do a home WOD on Sunday night. While in bed on Saturday night I started to get a sore throat, which luckily only lasted a day, but as Sunday went along I felt weaker and weaker. Woke up Monday with a nasty cold and Tuesday was no better. I’m finally feeling better today and have been better and better as the day goes on. I was really missing the WODs and 5 days off is too many.

Warm-up

  • 50 Sit-ups
  • 25 MB Snatches
  • 40 Sit-ups
  • 20 MB Snatches
  • 30 Sit-ups
  • 15 MB Snatches
  • 20 Sit-ups
  • 10 MB Snatches
  • 10 Sit-ups
  • 5 MB Snatches

Whipped through the warm-up. I may start reaching for my toes on the “sit-ups” because the standard we use (only need to get up far enough to touch your shoes) is a joke when you have long arms like I do. I can almost touch my shoes with my shoulder blades still on the ground. The box is without power so I don’t know how fast my time was, but it was around 7 minutes judging by when Cari called out the 6 minute mark. I did 25 jumping jacks on the minute until the 12 minute time limit.

WOD

5 rounds:

  • 15 Burpees
  • 15 1-arm DB snatches (each arm)
  • 15 Wall Balls

I used a 40# DB for the snatches and a 20# MB for wall balls. Total time was 23:56. I survived better than expected. There was nowhere to rest in this WOD with each movement involving the full body.

Finisher

Death by pull-ups, counting by 3s

I did rounds of 3, 6, 9, 12, and 15 for a total of 45 pull-ups in 5 minutes. The round of 18 was not going to happen so I didn’t even attempt it.

It sure felt good to get my sweat on. Tomorrow I should be feeling 100%.

Hero: Erin

Even though I worked out or ran Monday through Friday, I still put on 5 pounds during the week due to all of the food and deserts I ate at the work meetup in Florida. I’m home now so will get back to Paleo and should be able to drop the weight by the end of the week.

Today was my first workout at the new Survival Fitness location. The pull-up rig is much nicer than the moving bars at the old location, because this thing doesn’t budge.

Warm-up

  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 30 Squats (holding PVC as if it were a pole)
  • 20 PVC Pass-thrus
  • 30 PVC OHS

WOD

“Erin”
Five rounds

  • 15 DB Split Clean
  • 21 Pull-ups

The workout calls for 40# DBs, so that’s what I used. The split cleans ended up being much harder than expected. I split them up into 3 sets of 5 during every round. In the first round I knocked out 15 kipping pull-ups in a row for a new unbroken PR (beating 12 as my previous best). I finished in 21:13.

For the rest of the class we did some mobility work.

8 is Great

Warm-up

Didn’t push hard on the run, just a nice easy pace and did it in 9:14.

Strength

5 sets

  • 5 Rotary Shoulder
  • MAX Pull-ups
  • 1-2m rest

For the rotary shoulder I set the machine to 100#, 115#, 130#, 145#, and 160#. I set a new PR on my first set of pull-ups by getting 8. For the other sets I completed 6, 6, 6, and 5 reps.

WOD

5 rounds

  • 20 Sit-ups
  • 15 Push-ups
  • 10 Push Presses

I used 35# DBs for the push presses and they got really tough after the 2nd round, but I powered through and finished in a time of 10:14.

Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.

Warm-up

  • .58 mile run
  • 3 rounds
    • 15 Hip Extensions
    • 15 Sit-ups
    • 30s Plank
    • 10 One-arm KBS (each arm) using a 30# DB
    • 20 Band Walk Steps L
    • 10 Band Presses
    • 20 Band Walk Steps R
    • 10 Band Presses

Strength

4 sets

  • 10 seated row (100#, 115#, 130#, 160#)
  • 10 rotary chest (100#, 130#, 160#, 175#)

WOD

3 rounds

  • 10 Dips
  • 10 Pull-ups
  • 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.

Cool-down

0.34 mile run